Game Plan - Squirts

Stittsville Minor Softball Association

Squirt Level (U12)

Sample Game Plan

Not to be reproduced or copied without the consent of the Stittsville Minor Softball Association


Game Plan

Have the players show up at least 30 minutes before the game o Gives time for proper warm-up and allows coaches to quickly

assess field for any safety issues

All players must have a cage on their helmet at the squirt level

No steel spikes on cleats

Pants must be worn o Some girls wear sliders/ball shorts with socks, which is fine

Try to have parents help (or assistant coaches)

The coach should lead the warm-up - do it with them to show

involvement

Warm-up (20 minutes) o Active (5 minutes) o Dynamic (5 minutes) o Sport-specific (10 minutes)

Game (90 minutes)

Cool down (5-10 minutes)

Field Set-up

Try to have an assistant or parent set this up, or do so very early so

that you can be involved for the warm-up

Pitching rubber is 35' measured from the very back tip of home plate

to the front of the rubber

Baseline is 55' measured from the very back tip of home plate to the

corner of first and third, and between first/third to second base

Squirt uses 11" softballs

9 players on the field - P (1), C (2), 1B (3), 2B (4), 3B (5), SS (6), LF

(7), CF (8), RF (9)


Warm-up

Active Warm-up

Let the kids play tag, blob tag, etc., or run some laps around the field

but with an interesting twist (e.g. every second player grabs a ball and

as they run they have to pop it back and forth among the team)

Dynamic Stretching

Dynamic stretching helps increase the flow of blood throughout the

body, without losing power from static stretching

Warms up large muscle groups rather than single muscles

Disrupts connective tissue and gets synovial fluid warmed up, which

reduces the chance of injury

Essentially, it prepares the body for upcoming activity

Do the following for 20-30 seconds each and don't rest in between:


Upper Body

Jumping Jacks Arms Swings Shoulder Rotations Bent Over Swings

Lower Body

Inchworm Cowboy Squat Backward Toe Touch Side Lunge

Lunge and Twist Deep Lunge High Knees Toy Soldier


Sport-Specific Warm-up

Throwing the ball in stages (Pitchers/catchers should warm-up):

1. Start on knees, or one knee, and working on snapping the wrist

- short distance

2. Stand up and throw from medium distance with medium power

3. Long distance with maximum power - focus on stretching the

arm way back and then throwing straight over top with a snap of

the wrist at the end

In partners have them a medium distance from each other throwing

grounders back and forth

1. First throw ball in between legs

2. Then throw ball to strong side

3. Finally, throw ball to weak side

In partners have players using soft toss to hit against fence

At the same time as the soft toss, have the other half do some base

running to prepare

Game

Generally, head coach goes to third base and parent/assistant coach

goes to first base

o However, if your bench is on the first base line, sometimes head

coach will remain at first base to make sure players are ready to

go up to bat in the proper order

Have lots of fun, tons of positive encouragement

o Even if a player makes a bad play, positive is key - kids can

easily tell if you are upset

Often coaches want to give a lot of feedback and constantly - try to

keep feedback to a minimum.

o Kids often have to figure things out on their own


o By all means correct something that is fundamentally wrong

(e.g. batter on the wrong side of home plate)

Cool Down

This is an important part many teams leave out - doesn't take long

Tell them there will be a cool down at the start of the game so they

know not to run off right at the end Also a great time to debrief with the kids

While you are leading the static stretching ask the players: o What did they like? o What did they dislike? o Ask them what they would like changed or improved on?

Remind them of when the next game or practice is

If you have the time, try to take a minute with each player/parent o This shows you have a specific interest in each and also gives

one-on-one time with your players

These kids are fairly young at squirt and might be shy, so help

guide them to answers by pointing out specific aspects and

have them comment on them.

As mentioned, many people skip the cool down, but it is very

important

o Active recovery helps remove lactic acid from the muscles and

speeds up recovery


Chest Stretch

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent

Hold your arms out to the side parallel with the ground and the palms of the

hand facing forward

Stretch the arms back as far as possible

You should feel the stretch across your chest

Biceps Stretch


Hold your arms out to the side parallel with the ground and the palms of the

hand facing forward

Rotate the hands so the palms face to the rear

Stretch the arms back as far as possible

You should feel the stretch across your chest and in the biceps

Upper Back Stretch


Interlock your fingers and push your hands as far away from your chest as

possible, allowing your upper back to relax

You should feel the stretch between your shoulder blades

Shoulder Stretch


Place your right arm, parallel with the ground across the front of your chest

Bend the left arm up and use the left forearm to ease the right arm closer to

you chest

You will feel the stretch in the shoulder

Repeat with the other arm


Shoulder and Triceps Stretch


Place both hands above your head and then slide both of your hands down the

middle of your spine

You will feel the stretch in the shoulders and the triceps

Side Bends

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips

Bend slowly to one side, come back to the vertical position and then bend to the other side

Do not lean forwards or backwards

Abdominal and lower back muscles

Lie face down on the ground in a prone position

Lift your body off the ground so that you are supported only by your forearms and toes. The elbows should be on the ground and should be almost directly below your shoulders. Your forearms and hands should be resting on the ground, pointed straight ahead, toes and feet should be shoulder width apart and your head in line with your spine

Contract your gluteus (bum) muscles gently. Hold for ten seconds


Lift your right arm off the ground, straighten it and point it straight ahead, holding it in the air for 10 seconds

Return to the starting position

Repeat with the left arm

Return to starting position

Lift your right leg off the ground and hold it there for ten seconds (keep back straight).


Repeat with left leg


lift your right arm and left leg simultaneously and hold them in position for ten seconds


Lift your left arm and right leg simultaneously and hold them in

position for ten seconds

Return to the starting position


Hamstring Stretch

Sit on the ground with both legs straight out in front of you

Bend the left leg and place the sole of the left foot alongside the

knee of the right leg

Allow the left leg to lie relaxed on the ground

Bend forward keeping the back straight

You will feel the stretch in the hamstring of the right leg

Repeat with the other leg

Calf Stretch

Stand tall with one leg in front of the other, hands flat and at

shoulder height against a wall.

Ease your back leg further away from the wall, keeping it straight

and press the heel firmly into the floor

Keep your hips facing the wall and the rear leg and spine in a

straight line

You will feel the stretch in the calf of the rear leg

Repeat with the other leg

Hip and Thigh Stretch

Stand tall with your feet approximately two shoulder widths apart

Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical

Gradually lower the body

Keep your back straight and use the arms to balance

You will feel the stretch along the front of the left thigh and along

the hamstrings of the right leg

Repeat by turning and facing to the left


Adductor Stretch

Stand tall with your feet approximately two shoulder widths apart

Bend the right leg and lower the body

Keep you back straight and use the arms to balance

You will feel the stretch in the left leg adductor

Repeat with the left leg

Groin Stretch

Sit with tall posture

Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side

Resting your hands on your lower legs or ankles and ease both

knees towards the ground

You will feel the stretch along the inside of your thighs and groin

Front of Trunk Stretch

Lie face down on the floor, fully outstretched

Bring your hands to the sides of your shoulders and ease your chest

off the floor, keeping your hips firmly pressed into the ground

You will feel the stretch in the front of the trunk


Iliotibial Band Stretch

Sitting tall with legs stretched out in front of you

Bend the right knee and place the right foot on the ground to the

left side of the left knee

Turn your shoulders so that you are facing to the right

Using your left arm against your right knee to help ease you further

round

Use your right arm on the floor for support

You will feel the stretch along the length of the spine and in the muscles around the right hip

Quadriceps Stretch

Lie face down on the floor, resting your fore-head on your right hand

Press your hips firmly into the floor and bring your left foot up

towards your buttocks

Take hold of the left ankle with the left hand and ease the foot

closer to you buttocks

Repeat with the right leg

You will feel the stretch along the front of the thigh

Game Plan - Squirts

Documents

Transcript of Game Plan - Squirts